Post Bench Press Loads and Workout Time to CommentsComplete the CrossFit Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 3 sets of Deadhang pullups. Determine the number of reps for each round by taking 60% of your 1 set max. Rest 2-3 minutes between sets.Follow this progression scale if you don’t have Deadhang Pullups: Barbell inverted rows – Ring rows – Barbell/ring rows with weighted vest/chains – Single-arm ring rows – Pullups.

For the strength segment, follow the warmup progression and then complete 3 sets of 3 reps at 80% 1RM. Rest 2-3 minutes between work sets. You should not be working anywhere near failure here. The entire strength segment shouldn’t take longer than 20 minutes. Work relatively quickly through the three warmup sets so you can maximize rest time during the 3 work sets. Your grip should be wider than your normal bench press grip. This will be a bit different for everyone since everyone is a different size. No one should be any wider than pinkies on the outer rings of the bar, however.

For the conditioning workout, note these are push balls (like a push press) not full squat wall balls. Use slam balls for these, but a med ball if you are scaling below 20lbs. Scale Toes to Bar down to Knees to Elbow. The time cap is 15 minutes.